Cole and Michael
Warm-up: 3 Rounds of 10 G2OH w/plate, 10 OH Lunges w/Plate, 10 POF squats. Dynamic Stretch
Strength: Strict Ring Pull-ups
4 Reps EMOM for 10 Min.
2 reps of Negative if you don’t have the pull-ups.
WOD: ZOOM ZOOM
For Time with a Partner:
100 KB Swings 55/45
80 Wallball 20/14
60 GHD Sit-ups
40 Power Snatch 95/65
20 Squat Cleans 135/95
10 Ring Muscle-ups
This is a UGOIGO format. Go in any order you wish but you must finish an exercise before moving on.
Icing: Skill work of your choice.